CrossFitters and Novices: muscle, power, or full snatch as directed by instructor, 10 x 2.

4. Back squat 21-15-9. Rest one minute between sets. Your goal is three unbroken sets. If you have no idea what you can handle, start with the empty barbell. If you can’t get all reps for a given round, record your numbers and repeat at the same weight the next time this accessory work comes up until you beat it.

ATTENTION: All classes Thursday are subject to cancellation one hour prior to class time if weather is severe. We shall send out email updates as we are able. Please check our Facebook page (https://www.facebook.com/Pioneer.Valley.CrossFit) as well as our main site before driving to class. Stay warm! Stay safe!